Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®

Looking for some free swimming workouts? Whether you’re an absolute beginner or advanced swimmer, we’ve got you covered. Scroll down below and click on beginner, short, or long to find the swim workout that works for you.

Swimming Freestyle Underwater Photograph

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today!

2020 Free Swim Workouts

January 2020

February 2020

March 2020

April 2020

January 2019

February 2019

March 2019

April 2019

May 2019

June 2019

July 2019

August 2019

September 2019

October 2019

  • Week #1 Swim Workout: Beginner | Short | Long
  • Week #2 Swim Workout:
  • Week #3 Swim Workout:
  • Week #4 Swim Workout:

November 2019

  • Week #1 Swim Workout:
  • Week #2 Swim Workout:
  • Week #3 Swim Workout:
  • Week #4 Swim Workout:

December 2019

  • Week #1 Swim Workout:
  • Week #2 Swim Workout:
  • Week #3 Swim Workout:
  • Week #4 Swim Workout:

December 2018

November 2018

October 2018

September 2018

August 2018

July 2018

June 2018

May 2018:

April 2018

March 2018

February 2018

January 2018

Questions or thoughts? Let us know in the comments below! And if you find these swimming workouts useful, please share them with your friends on social media. Thanks in advance!

About Emily Milak

Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. Emily is a US National Team champion, NCAA champion, and USMS champion with extensive coaching experience. She is a product development consultant at Kiefer.

33 Comments on “Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®”

  1. I like your workouts!

    Do you give only 1 workout each week?

    For LCM season, will you write in long course times/intervals? Or do you only write workouts in SCY intervals?

    (Btw, now understand/see what cumulative yards means).

    • Hi Rebecca! Yes one workout per week, however if you need more might I suggest digging through all the available ones and mixing them up. I don’t really use intervals that are specific to courses, you use your base time regardless. I generally do a reminder ‘set your base’ workout before the swim seasons change. Using a base interval will offer more specific training to a wider audience then just a generic ‘rest’ set or basic intervals. Hope that helps!

  2. Emily, I’ve used your short workouts for years in support of my NC Senior Games training. I’m currently tapering for the State Finals in two weeks. Along with my FINIS music (purchased from Kiefer Website of course), they keep me in shape and from getting bored! Missed seeing September and October postings…hopefully you are on a well deserved vacation! Look forward for more workouts. Thanks, Rick

  3. Hi Emily. Thank you for all of the great ideas! I can’t seem to find the swim workout terminology sheet on the website. Can you help with that? Thanks.

  4. Looks like the swim workouts ended with March week 1. Are the newer workouts listed somewhere else?

      • Hi, Emily! Yes, the Kiefer free swimming workout webpage is definitely acting hinky. Workouts are posted for the first two weeks of May but the hyperlinks are not active. Therefore the workouts are not downloadable. We realize it is not your fault but it IS very frustrating.

        • Hi Valerie, I will give a poke to our master of all website things. I am sorry it has been glitchy, new things have bugs it would seem. Stick with us, we will get it squared away. Hopefully sooner than later!

  5. Thank you, Thank you, Thank you! I coach a mixed group of 16 swimmers, from 6th grade beginners to high school state contenders, all at the same time. Having beginner, short and long workouts with the same focus has made our workouts so much more cohesive. It has made a real difference toward keeping all 3 lanes moving and progressing! I’m not all that good at writing workouts yet, so this resource is a major blessing for me and my swimmers! Thank you Emily!

    • Hi Shawn! The workouts are written to be adaptable so we aren’t flooding everyone with five different levels, take 10-15% off to help you get your yards in within your time frame. That way you still can get some intensity and variety without having to drop a set.

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